“RUNAWAY TRAIN” WOD 1/19/22

“RUNAWAY TRAIN” WOD 1/19/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Push Press
Then:
Mobility

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WIN
SKILL:
3 Sets
7 Strict Pull Ups
20 Band Pull Aparts
LIFT:
Power Clean & Press
8 x 1 + 1
*Every :90 Sec.
**Build based on Push Press strength.
WOD:
“RUNAWAY TRAIN”
For Time:
500 M. Row
100 Double Unders
20 Bar MU
100 Double Unders
500 M. Row

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FIT
SKILL:
3 Sets
10 Banded Strict Pull Ups
20 Band Pull Aparts
*Pick a band you can go unbroken with.
LIFT:
BB Bench Press
3 x 10
*Build
WOD:
​For Time:
500 M. Row
150 Single Unders
40 Russian KBS (53/35)
150 Single Unders
500 M. Row

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AT HOME
SKILL:
3 Sets
10 Y’s, T’s, W’s
10 Reverse Fly’s
LIFT:
DB/KB Floor Press
3 x 8e
*Build
WOD:
​For Time:
400 M. Run
100 DU (150 Single Unders)
40 Russian KBS w/ DB or KB
100 DU (150 Single Unders)
400 M. Run